What Is The Fastest Way To Get Into Ketosis, And If Once There How Will I Know Without Testing?
I am going to have to disagree with some of the other people who answered this question. The fastest and best way to get into ketosis is to dramatically decrease your carbohydrate consumption to 20 net grams (total carbs minus carbs from fiber) or fewer per day. At the same time, keep your protein moderate (50–75 g if you’re female, and 100–125 if you’re a guy), and fat at a 1:2 or even higher ratio to protein. Doing this alone will usually put your body into a state of ketosis in just a few days. You DO NOT need to buy any products, especially exogenous ketones. You want your body to make its own ketones, and buying them will only keep you from experiencing the benefits of ketosis that your body will naturally reach on its own. MCT oil is fine; I use it myself in my morning coffee for the energy benefits, but it’s not totally necessary. Also, you should not try to fast until you are fully fat adapted, which is different than being in ketosis, and can take weeks. Fasting should come naturally. Once you are fat adapted, you will find that you can go longer between meals because you just aren’t hungry. But even fasting is not absolutely necessary on the ketogenic diet. When you first get into ketosis, you may experience the “keto flu,” which is not an illness, but just withdrawal from the carbs and the process of switching to ketones for energy. Some symptoms may be heart palpitations, fatigue, dizziness, nausea, headache, and diarrhea. Most of these symptoms can be avoided by making sure you are getting enough electrolytes: 2 tsp of salt per day, 1,000 - 3,500 mg of potassium (through food), and 300–500 mg of magnesium (can use a supplement). Also you want to make sure you are hydrated, so drink lots of water. If you experience keto flu, it usually only Continue reading >>
What Are The Negative Side Effects Of Following A Ketogenic Diet?
Switching to a ketogenic diet can come with several side effects. Fortunately, most of the commons ones are as minor as they are short lived. Let’s take a look at them, what causes them, and what you can do about them: “Keto Flu” When you first cut off your carbs and enter dietary ketosis you are likely to experience flu-like symptoms: headache, fatigue, nausea, and irritability. However, your symptoms aren’t caused by a virus; they’re caused by a combination of carbohydrate withdraw, dehydration, and your body adjusting to burning fat for fuel. These symptoms should go away within a week. And increasing your water intake above the normally recommended eight cups a day may help speed things up. Bad Breath Okay, if you’re not kissing someone while you become keto adapted, maybe this one isn’t such a big deal. But you (and those around you) may notice your breath smelling like overly ripe apples as you adjust to ketosis. This is caused by a type of ketone called acetone that’s excreted in your breath and urine. The smell tends to dissipate on its own in time, and again, water can help. Leg Cramps Early on in your transition to a keto diet most of the weight you lose is water weight. As this happens you also lose electrolytes and this can lead to a few choice words in the middle of the night as you jump out of bed in pain! To help prevent that make sure you’re getting plenty of magnesium, calcium, and potassium. If you find it difficult to get them in the foods you eat on a keto diet, not to worry. You can get all three together in one pill with Country Life Target Mins Calcium, Magnesium, Potassium. Constipation If a high percentage of your pre-keto calories came from carbs, it make take some time for your digestive system to adapt to the extra fat and p Continue reading >>
How Would Switching From A High Carb Diet To A Cyclic Ketogenic Affect One's Performance In Strongman And Powerlifting Competitions?
You will have upto couple of weeks of what they call as “keto flu”, meaning you will feel low energy as your body adapts to burning fat instead of glucose. Some common symptoms are fatigue, headache, mental fog. But not everyone feels these symptoms. It is quite possible you will sail along just fine. Besides, these symptoms could be remedied by drinking plenty of water, consuming more electrolytes (sodium, potassium, magnesium) as you lose them during the initial stages of ketosis through urination, eating more fat, eating less protein. Continue reading >>
What Are The Symptoms Of Swine Flu?
Swine Fluis an infection caused by the influenza virus where these viruses are transmitted by pigs. Hence the mode of transmission of infection is through pigs or swine. The swine influenza virus includes various types of viral strains namely, Influenza C, H1N1, H1N2, H2N1, etc. Like other flu, the H1N1 is highly contagious, through which the disease spreads very easily from one person to other person through air, droplet nuclei, etc. The most common symptom is rise in the body temperature. Sore throat Chills Head ache Body pains Muscular pains Coughing Nasal discharge Watery and Burning eyes Respiratory congestion Generalized weakness Dizziness Shortness of breath Abdominal pain Loss of appetite and Fatigue. And the specific symptom for this flu is the acute febrile respiratory illness, where the respiratory tract is severely infected which even leads to failure of respiratory organ. The symptoms of this illness are same with the symptoms of swine flu. The symptoms are caused by the cytokines due to immune system activation. TREATMENT : Antiviral drugs such as Oseltamivir and Relenza or Zanamivir are recommended for treating the swine flu. These are oral drugs which are given to infected patients where the immune system of the person is triggered. Hence they develop immunity against this disease. Footnotes Continue reading >>
What Are The Symptoms Of Ketosis?
It's different for every individual. At first there's a switching over period from carb burning to fat burning where people feel flu-like. Broth, salt, plenty water magnesium and potassium helps that. Personally I don't get this. The more carbs you eat, the worse the feeling and the longer the process takes. Days to weeks even. In ketosis I get euphoria, plenty of energy, a huge thirst requiring ultra cold fizzy water to quench (it's unquenchable though), hot fire feeling in my throat like I'm a dragon, bad breath if you stand close (starvation breath I'm secretly proud of), you can also have stinky urine. Also I never feel hungry. I eat one Lchf meal a day, and maybe a fat bomb snack. You can test ketosis on a blood ketone meter. People who first start ketosis come up positive (pink to purple) on urine ketone strips but after a few weeks of adaption, urine ketones no longer show up, but blood ketones do. Continue reading >>
What Is The Keto Flu Or Low Carb Flu And What To Do About It?
Keto flu symptoms, mitigation and getting over excess carbohydrates Any major dietary or lifestyle change has the potential to cause discomfort or lets face it, even mess you up for a bit. This is sometimes referred to as a ‘flu’. It’s the most common time during which people will quit their dietary or lifestyle shift as many simply feel they are unable to function without significant carbohydrates and snacking throughout day. Here we’ll discuss the major downside to starting a ketogenic diet or a low carb one, and how to minimize the discomfort often accompanying this adaptation period. Like most people you’ve probably spent 20 – 60 years feeding your body a significant amount of carbohydrates and much of them from poorly chosen overly processed sources. Your cells, organs, central nervous system and brain have all adapted to it through hormonal and metabolic responses normally running in the background. Switching fuel sources, like eating less carbs and more fat, is likely to throw your body and brain for a loop. To be clear, the “keto flu” label is a bit of a misnomer. It’s more akin to carbohydrate withdrawal symptoms resulting from a shifting hormonal states and imbalanced electrolyte adjustments that are along for the ride. Regardless, this buzz term is in the general consciousness now so we might as well keep using it for now. Before diving into the details, keep in mind that the following four books should teach you nearly everything you need to know about low carb and ketogenic diets, including how to handle the keto flu. The rest of the relevant science is dispersed amongst hundreds if not thousands of papers only a search away on PubMed. If you want to ask questions about it or be part of our community please visit Ask BreakNutrition. Sympto Continue reading >>
What Is Keto Flu & How To Help!
Symptoms of Keto Flu: Keto flu is the name given to a set of symptoms some people experience when first starting keto. It’s not actually a flu and definitely not contagious, but it can become quite tiring. Keto flu symptoms are very similar to that of your regular flu and can last anywhere from a day to a few weeks! You may experience fatigue headaches cough sniffles irritability nausea Many people who experience these symptoms in the beginning of their ketogenic diet will believe the diet is to blame and carbs are good after all. Ironically, seeing these symptoms is a sign that you were very dependent on carbohydrates! Your body is going through withdrawal from sugar and carby foods. Subscribe for a FREE copy of our 14-Day Keto Meal Plan Withdrawal from Carbs There are studies that have shown sugar has the same effect on our bodies and brains as cocaine and heroine!1 The same areas of the brain are activated when one eats sugar as when one ingests cocaine. In addition, when we eat sugar, our brain sends messages for the release of dopamine, the “feel good” hormone. After some time, the release of dopamine is more or less regulated and less is sent out each time we eat sugar. The absence of large amounts of dopamine triggers our need to want more sugar, to get that same “feel good” feeling back. Coincidentally, drug addiction is exactly that. The brain remembers what made it feel good, even if you don’t- cravings aren’t random. When we stop eating sugar (or carbs altogether) our bodies can go through withdrawal. Many people report irritability and mood swings from the hormone surges, or lack thereof. Our bodies are recalibrating themselves without the influence of heavy factors such as carbs. Readjusting to Fat Headaches and fatigue can come from the sudde Continue reading >>
What Is Keto Flu? (plus 6 Ways To Cure It)
You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy. Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu. (CARB FLU = KETO FLU) KETO FLU INFOGRAPHIC – please pin! Please feel free to pin and share this infographic about the keto flu. WHAT IS KETO FLU? Keto flu describes the flu-like symptoms that people starting a low-carb diet often experience. These symptoms are caused by your body being too used to receiving carbohydrates from the food you eat and not being able to change your body’s energy source when you stop eating carbs. (If you’re interested in the science, then this article provides a very detailed explanation of why keto flu happens.) Some people explain keto flu as symptoms resulting from withdrawal from carbohydrates (think drug addiction here). And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like additions. But don’t panic if you think you have keto flu. I’ve listed several ways to shorten that period of feeling crappy below. WHAT ARE THE SYMPTOMS OF KETO FLU? If you just started a low carb or ketogenic diet, then you might experience keto flu symptoms like: Fatigue Sugar cravings Dizziness Difficulty focusing (or Brain Fog) Nausea Difficulty Getting To Sleep Irritab Continue reading >>
What Are The Symptoms Of The Flu?
The symptoms of flu usually develop within one to three days of becoming infected. Most people will feel better within a week. You may hav a lingering cough and still feel very tired for a further couple of weeks. Main Symptoms Flu can give you any of the following symptoms: - Asudden fever. A temperature- of- 38C- (100.4F)- or- above - A dry, chesty cough - Aheadache - Tiredness and weakness - Chills - Aching muscles - Limb or joint pain - Diarrhoea or abdominal (tummy) pain - Nausea and vomiting - Asore throat - A runny or blocked nose - Sneezing - Loss of appetite - Difficulty sleeping. I hope you find this helpful, Thank You for reading! Continue reading >>
Keto Flu: Symptoms And Relief
Many people (not everyone!) who start a low carb diet experience what’s called the “keto flu” or the “induction flu” in the first few days while the body is adapting to burning ketones instead of glucose. What is keto flu? The basic symptoms are: headaches nausea upset stomach Lack of mental clarity (brain fog) sleepiness fatigue It’s called the “keto flu” for a reason: you feel sick. I’ve gone through it, and it wasn’t a pleasant experience. Fortunately, it only lasted four days (2 of them were pretty bad) but then suddenly I woke up feeling much better, less hungry and my energy level was high and consistent throughout the day! While at one point (or three or four) I thought to myself: “what the serious F am I doing? I’m going to die!” but I plowed through it, and when it was over I didn’t regret a thing because what I gained mentally and physically was 100% worth it. Keto and autoimmune disorders I have an autoimmune disease called Ankylosing Spondylitis, and Fibromyalgia to top it off. So, I’m no stranger to brain fog and fatigue, but the fatigue and brain fog that comes with keto flu is a little different, and feel much more like having the regular flu. How long will the keto flu last? It depends. Some people don’t experience any symptoms at all, but some suffer anywhere from a day to a week. In rare cases up to 15 days. Everybody’s bodies are different, and some people handle switching over better than others. You might consider starting keto on the weekend or sometime when you’re able to get good rest deal with the symptoms. For those of you that are going through the keto flu, don’t give up! I know you feel like it’s never going to get better but stick with it and you´ll be so happy you did! I’m telling you, waking up r Continue reading >>
What Happens In The First Few Days Of A Ketogenic Diet?
The ketogenic diet comes with the caveat of experiencing the keto flu. The keto flu can stop you from getting into ketosis quickly as it may place a psychological barrier in from of you preventing you from continuing with the diet. Here’s a basic outline on why keto flu occurs and the simple and effective steps you can take to minimise the negative effects. The keto flu is generally a sign that the ketogenic diet is working. There are some measures you can take to firstly, speed up how quickly you get into ketosis and secondly reduce the symptoms of the keto flu. Ketosis (using fat for energy) occurs when your diet is comprised of high fat and low carb. Generally, this entails consuming 5% carbohydrates (or 50g per day). The keto flu describes the symptoms (flu-like) which come when people transition from using glucose as their primary source of fuel to ketones as their primary source of fuel. The body may fail to quickly enough as it struggles to use the dramatic change in macronutrient ratios effectively. Flu symptoms may include: Fatigue Craving for sugary foods Nausea Headaches Brain fog Problems sleeping Irritability The keto-flu duration and severity is different for everyone and this is going to depend on a few key factors. The first reason is based on how drastic the reduction of carbs are. You will enter the state of ketosis much quicker this way, but the downside of this is that the symptoms of the keto flu are likely going to be more pronounced. Symptoms are dependent on the drastic of the cut of carbohydrates but also your age, gender, exercise frequency. The flu will generally last about a week. This may last upwards of several for some individuals, or as little as a few days if you are lucky or take more extreme measures such as incorporating a prolonged Continue reading >>
Keto Flu 101: Everything You Need To Know
In Keto Flu 101 my goal is to answer the questions I get asked on a daily basis about the Keto Flu. Many people who are interested in going into ketosis are afraid that they will get the keto flu and are looking for ways to avoid getting it all together. While every person’s experience is different, knowledge is power, so prepare to arm yourself with as much information about the keto flu as possible before you start the diet, so you know what to expect. ~ This post contains affiliate links to help you find the products we use. Already started Keto? Don’t worry; this post will still give you the tools you need to prepare yourself as well. Look, this is the rest of your life we are talking about. As my favorite author, C.S. Lewis said “Hardship often prepares an ordinary person for an extraordinary destiny.” and that is true even in the case of the keto flu! Keto Flu 101: Everything You Need To Know The “keto flu” is what we commonly call carbohydrate withdrawal symptoms. These symptoms usually occur in people who start a low carb diet that alters their hormones and causes and electrolyte imbalances. Don’t let this alarm you; this is a GREAT thing. In other words, it describes a cycle in the body adapting to a newly started low carb diet. Think about the keyword here, which is withdrawal. The same way an addict withdrawal from any drug. Your body is so used to living off of carbs that both your body and your mind think you need these to survive. On most diets you’ve tried in the past, your mind was probably much harder to fight than your body. Maybe you’ve never been on a diet that caused you to go through any form of withdrawal, and that’s where you’ll find the greatest source of power when it comes to Keto! With Keto, once your body goes through w Continue reading >>
What Is The Keto Flu & How To Remedy It?
Adapting to the ketogenic diet can feel like the flu. Tiredness, fatigue, stomach pains, and dizziness are common symptoms that the ketogenic diet beginner can experience, but these symptoms don’t come from a ketogenic virus or an infected mosketo (like “mosquito” — sorry, I couldn’t resist). In fact, the symptoms for keto flu are not even caused by ketosis, ketogenesis, or the flu at all. The keto flu is caused by the body’s response to carbohydrate restriction. Carbohydrate Restriction Can Be Difficult Carbohydrates are like your body’s version of your first love. They provide so much comfort, sweetness, and easy energy that we spend most of our time with them. It feels so right, it feels like true love, but it is mostly lust. The kind of lust that increases our risk of diabetes, heart disease, and obesity. This is why breaking up with carbohydrates is a good idea for many people. But — just like with any breakup — it is difficult at first. You crave them and yearn for them. It is so heart breaking — not because you needed them, but because you are so used to living with them. However, after a couple weeks to months, you begin to adapt to life without your first love. With the help of your friends, protein and fat, you begin dating your new love interest: ketones. And suddenly, life is much better than before. This is what is going on inside of your body when you restrict carbohydrates. Most of your cells prefer to burn sugar for fuel and are adapted to using the carbohydrates that you eat. For your body to adapt to carbohydrate restriction, it must make many changes from the cellular level to the hormonal level. This process is synonymous with the adjustment period we go through after ending a relationship with someone we love very much. And just Continue reading >>